Different sources will give you different opinions about which is best. So what is the truth? Which milk is best? I compared some articles. What to keep in mind: the milk can be no better than its combined ingredients. Store bought products often have hidden nasties in the form of transfat filled oils or gmo’s. So your safest bet is to make your own milk from organic grains, and then add the proteins you might be missing with for example aloe vera gel.
2 Milks and 14 Milk Alternatives and the Benefits as well as the Drawbacks of Each
Cow’s milk: “The presence of both naturally occurring and genetically modified hormones in dairy today has hurt milk’s reputation as a healthy part of a balanced diet. All milk contains small levels of hormones like various estrogens, but organic brands like Stonyfield will help you steer clear of GMOs like rBST. Just remember that organic milk increases the price to around $3 per half-gallon. “I think it’s worth springing for the organic,” says Nedescu.”
“Across the board, cow’s milk has the most detrimental environmental impact: according to an Oxford review of over 150 studies, a single glass of cow’s milk uses more land and three times the greenhouse-gas emissions of any of the plant-based alternatives.”
Goat’s milk contains less lactose than cow’s milk and is more nutritionally dense, with 168 calories per cup and around ten grams each of fat, protein, and carbohydrates, as well as vitamin D, calcium, and potassium. “It has great body and flavor,” says Nedescu. The creamier texture also makes it a favorite for lattes and cooking.
8 fluid ounces = 120 calories
Fat 2.5 G
Carbs 23 G
Protein 1 G
Unsweetened rice milk is primarily carbohydrates, with 11 grams per one-cup serving, and while it doesn’t contain any protein, the carb-heavy base makes it ideal for preworkout fueling. At 70 calories per cup, it sits between cow’s milk and almond milk on the caloric spectrum, and it contains 25 percent of your daily calcium requirement.
“Often rice milk contains brown-rice syrup in addition to just plain rice, and that’s sugar by another name,” says Fitzgerald. “I encourage people to look for milk alternatives that aren’t sweetened, and rice milk is a big offender.” Check the label for other common additives, like canola oil, tapioca starch, and xanthan gum, used to thicken the texture. (Canola is gmo, and that’s something you want to avoid, always.)
This other recently trendy milk alternative has more fat and protein than almond or rice milk, with 4.7 grams of protein and 7.3 grams of fat (in the form of essential omega-3 and omega-6 fatty acids) per 83-calorie serving. Unlike many plant-based options, it contains complete proteins with the full range of amino acids, which makes it ideal for a postworkout recovery smoothie.
Like other alternatives, be wary of the ingredient list when purchasing hemp milk at your local natural grocery store—often it’s fortified with sugars, thickeners, and vitamins A, B12, and D to mimic cow’s milk.
Almond milk is great if you’re looking for a traditional milk flavor and texture with fewer calories. But unsweetened, unfortified versions of almond milk are simply not nutritionally dense. A serving of unsweetened almond milk is around 40 calories, primarily from fat.
Almonds themselves have a high content of monounsaturated fatty acids that are considered helpful for weight loss, and marketing for almond milk can give the impression that each bottle is packed with almonds. But a lawsuit against Silk (one of the largest milk-alternative brands)in 2015 alleged that each bottle contained less than 2 percent almonds. The environmental impact is also worth noting: 80 percent of nuts used in almond milk are grown in drought-prone California, yet it takes over a gallon of water to produce a single almond.
Hazelnut Milk
8 fluid ounces = 55 calories
Fat 1 G
Carbohydrates 10 G
Protein 1 G
Because of its strong nutty flavor, hazelnut milk isn’t as popular as some of the other kinds of milk made from nuts. However, it does have a nutritional profile that sets it apart. Hazelnut milk is packed with B vitamins which are essential to mental health. It is also rich in vitamin E and folic acid which help prevent anemia, heart disease, and cancer and Omega-3 fatty acids that help keep your blood pressure regulated. Hazelnut milk is great in smoothies, in overnight oatmeal and cereals.
Soy Milk
This article mentions the the poor way it reacts to heat as the biggest problem of soy milk. The gm factor would be a bigger problem in my opinion.
Oat milk has grown in popularity in recent years, even sneaking onto select Starbucks menus in the past month. “It’s very big in lattes now, thanks to its creamier texture,” says Nedescu. It’s also closer to cow’s milk in terms of caloric content: 120 calories per cup, packing 16 grams of carbs and five grams of fat into each serving. “Before a workout, an oat milk that’s a little higher in carbohydrates is a good choice,” says Nedescu.
It goes on to say that biofortification is such a good idea. But biofortification is just a fancy word for gmo, and gmo’s are a very bad idea.
It says that there are not many nutrients in oat milk you strain yourself. But why not put them in yourself? Like some aloe vera gel for protein?
Banana Wave is a non-dairy milk made with real, whole bananas and fiber-rich oats. Featuring a naturally sweet and creamy consistency, Banana Wave is available in four flavors including Original, Chocolate, Strawberry, and Mango. Each is made with plant-based ingredients, with no artificial sweeteners, flavors, or coloring. Banana Wave is packed with vitamins A, B12, C, and D, as well as fiber and potassium. It’s also gluten-free, fat-free, low in calories, and Non-GMO Project verified.
The article says:
“Coconut milk used to come exclusively in a can, and you’d sooner find it in curry than a latte. But now more processed, drinkable forms of coconut milk are sold in cartons by the gallon, with a texture similar to almond milk. Both varieties are higher in fat and potassium and lower in protein than other milks, explains Nedescu. The caloric difference between a cup of canned coconut milk versus a cup of So Delicious coconut milk is noteworthy: a cup of canned milk has 445 calories with 48 grams of fat, while So Delicious has a mere 45 calories and 4.5 grams of fat. Both offer a full daily dose of vitamin B. “
Unsweetened coconut milk contains a low-calorie content. Coconut milk is also low in protein and higher in fat than some other non-dairy alternatives. Coconut milk contains fiber, vitamins C, E, B1, B3, B5, and B6, as well as iron, selenium, and phosphorous.
Cashew Milk
8 fluid ounces = 25 calories
Fat 2 G
Carbohydrates 1 G
Protein <1 G
Like almond milk, unsweetened versions of cashew milk are low on macronutrients. So if you’re mainly trying to reduce overall daily caloric intake, swapping whole milk for a nut milk might be a place to start, but for an athlete looking to fuel performance, cashew milk comes up short. Compared to almond milk, cashew milk is slightly creamier, but a single-cup serving is a mere 25 calories, primarily from fat.
Like almond milk, it’s possible to make your own at home by soaking and straining cashews. And I’m thinking adding aloë vera to that would be a good option as well.
Pecan Milk
8 fluid ounces = 55 calories
Fat 5 G
Carbohydrates 4 G
Protein 3 G
Flax Milk
8 fluid ounces = 25 calories
Fat 2.5 G
Carbohydrates 1 G
Protein 0 G
This amazing non-dairy milk option contains no saturated or trans fat or cholesterol. Flax milk is special because it is low in calories, contains a ton of omega-3 fatty acids, and is free of the top eight allergens. In addition, it’s yet another great alternative for someone allergic to soy. On the flip side, flax milk does not contain protein. Flax milk is thin and smooth and can be used in both sweet and savory recipes.
. Buckwheat Milk
8 fluid ounces = 55 calories
Fat 1 G
Carbohydrates 10 G
Protein 1 G
Most people think that buckwheat is a whole grain, however, it is actually a seed that is high in protein and fiber. Although the name contains “wheat” it does not contain wheat or gluten, however, it is packed with nutrients, minerals, antioxidants, amino acids, and protein. Buckwheat milk has a slightly grassy flavor and is delicious when used in muffins, smoothies, oatmeal, and more.
Pea Milk
8 fluid ounces = 75 calories
Fat 5 G
Carbohydrates 0 G
Protein 8 G
“Pea milk is derived from pea protein and offers a similar amount of protein and fat as regular whole milk (eight and five grams, respectively) but no carbohydrates. It’s also high in calcium—containing almost twice the amount found in cow’s milk—as well as potassium. Because of its high protein content, it’s great postworkout, especially blended in a smoothie with some fruit for added carbs.
Most brands making pea milk boost it with additives like sunflower and algal oils, which offer a smooth texture and additional nutrients like omega-3 fatty acids. “
Sunflower oil? Really? I don’t think so. “sunflower oil has been shown to release toxic compounds when heated to higher temperatures over time and are also high in omega-6 and may contribute to inflammation in the body when consumed in excess.”
And what are algal oils?
So no thanks to those as well.
I don’t agree with their bottom line, that there are no good re-placements for cow’s milk.“When you look at a plant-based milk, one falls short on protein, one falls short on fat, one falls short on calcium. : he says. So why not add some aloe vera to home made oat milk?
So there you have your nutritious, healthy, milk replacement!
https://www.outsideonline.com/2392887/milk-alternatives-substitutes-benefits-healthiest#close
To see which oils healthy oils are safe and which aren’t see Is olive oil safe at high heat? Does it taste bad?
Knowing that, you can see wgat is wrong with this chart:
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| Plant-based Milk Alternative | How It’s Made | Benefits | Considerations |
| Soy | Made by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. | none | Soy is a gmo as well as an allergen. |
| Almond | Made by blending almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butter. | Rich source of calcium High in fiber and Vitamin E Low calorie | Tree nut allergen Poor consistency Low protein Sweetened varieties can contain a lot of added sugar Cost |
| Cashew | Made by blending water-soaked cashews and then straining the mixture to remove the solids. | Rich source of calciumHigh in fiber and Vitamin ELow calorieSimilar nutritional composition to almond with creamier texture | Tree nut allergenLow proteinSweetened varieties contain added sugarCost |
| Rice | Typically derived from brown rice and brown rice starch. Made by pressing the rice through a mill using diffusion to strain out the pressed grain. | Rich source of calcium Allergen and gluten free Easy to digest Low calorie | Thin consistency High in carbohydrates Sweetened varieties contain added sugar |
| Coconut | Made by grating and squeezing coconut meat. | Rarely associated with allergens Aids in digestion Unique flavor | High in saturated fat Sweetened or flavored varieties may be high in added sugar |
| Hemp | Made by soaking and grinding hulled hemp seeds in water | Rich source of calcium High in essential fatty acids | Hard on the digestive system Earthy flavor Sweetened or flavored varieties may be high in added sugar |
| Flaxseed | Made by combining cold-pressed flax oil mixed with filtered water. | Rich source of calcium High in essential fatty acids Low calorie | Low protein Hard on the digestive system |
| Oat | Made by mixing oats that have been cleaned, toasted, and hulled with water and potentially other grains or beans, and then straining the mixture to remove the solids. | Rich source of calcium Contains beta-glucan Gluten free Creamy consistency Low calorie | Hard on the digestive system High in carbohydrates Sweetened or flavored varieties may be high in added sugar Cost |
| Pea | Made by extracting pea protein from yellow peas and then purified and blended with water. | Rich source of calcium Naturally high in protein Allergen and gluten free Similar taste and consistency to cow’s milk | Cooked flavor |
Scientists are working hard to satisfy the consumer in terms of lactose-free, cruelty-free and sustainable dairy alternatives, thus the advent of all these varieties. However, they often find it difficult to balance the taste and texture of the product, and the degree of processing has come into question. For these reasons, many dairy alternative brands available in the market have been under constant reformulation to satisfy consumer demands. When manufacturers are able to strike the right balance between taste and texture, and develop minimally-processed dairy alternatives, consumer acceptance and demand is expected to skyrocket.
With so many choices now and more inevitably on the way, it may take some trial and error for consumers to determine which plant-based milk alternative is right for them. While preferences for taste and texture matter, nutritional composition is critical. The Nutrition Facts label is a consumer’s key to determining how many calories the product has per serving and how much protein, calcium, sugar (including added sugars), sodium, and vitamins it contains. It’s also important to check the ingredient list to see how many ingredients were used to make the product, with a general rule that less is more.
More information about the origins of plant-based milk alternatives and how they are processed can be found in Food Technology magazine, or dig deeper into the science in a recent review article in Comprehensive Reviews in Food Science and Food Safety.
Gabriela John Swamy, PhD
REFERENCES
Allied Market Research. “Dairy Alternatives Market by Source (Soy, Almond, Rice and Other Sources), Application (Food, Beverages, Dairy-free Probiotic Drinks and Others), Distribution Channel (Large Retail, Small Retail, Specialty Stores and Online): Global Opportunity Analysis and Industry Forecast, 2019-2026.” November 2019. https://www.alliedmarketresearch.com/dairy-alternatives-market
Rees Parrish, M.S., R.D., C. “Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives.” Practical Gastroenterology. January 2018. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/January-18-Milk-Alternatives.pdf
Sethi, S., S. K. Tyagi, Rahul K. Anurag. “Plant-based milk alternatives an emerging segment of functional beverages: a review.” Journal of Food Science Technology. September 2016. DOI: 10.1007/s13197-016-2328-3
The days when your biggest milk decision was whole versus skim are long gone-milk options now take up nearly half an aisle at the supermarket. Whether you want variety with your morning meal or simply a non-dairy option that doesn’t taste like cardboard, there’s an option out there for you!
With the help of Alexandra Caspero, R.D., owner of weight management and sports nutrition service Delish Knowledge, we broke down the nutrition data for some of the most popular milk varieties-and even included your safest bet for what to pair each with.
Here a comparison between goat’s and cow’s milk:
This article makes the argument for goat’s milk over cow’s milk:
Traditionally, more goat’s milk than cow’s milk is consumed worldwide.
Goat’s milk is easier to digest and less often gives rise to hypersensitivity reactions and gastrointestinal complaints.
In addition, essential minerals are better absorbed from goat’s milk than from cow’s milk.
A certain type of protein in cow’s milk (A1 beta-casein) that is strongly suspected of promoting type 2 diabetes and coronary artery disease is not found in goat’s milk.
Goat’s milk is a good source of high-quality protein, readily biodegradable medium-chain fatty acids (MCTs), vitamins (vitamins A, B complex, C, D) and minerals (including iron, calcium, phosphorus, magnesium, manganese, potassium and iodine).
A clinical study from the Department of Pediatrics at the University of Auckland has shown that infants thrive on goat’s milk-based baby food.
Goat’s milk easier to digest than cow’s milk
What are the advantages of goat’s milk compared to cow’s milk?
Fats
The fats in goat’s milk are digested and absorbed faster and more completely compared to cow’s milk.
The fat globules in goat’s milk are more than a quarter smaller, so that unlike cow’s milk, goat’s milk does not need to be artificially homogenized.
The digestive enzyme lipase breaks down fats in goat milk more easily, not only due to the size of the fat globules but also due to the high content of short and medium-chain fatty acids in goat milk.
In goat’s milk the MCTs (medium-chain triglycerides) content is 35% of the total fat content, in cow’s milk only 17%.
The shorter fatty acids in goat’s milk are broken down and absorbed faster than the mainly long-chain fatty acids in cow’s milk.
Goat’s milk does not contain agglutinin like cow’s milk, which means that fat globules less clump together in the stomach, which makes digestion easier.
Protein
The proteins in goat’s milk are digested and absorbed faster and more completely compared to cow’s milk.
Goat’s milk has a different protein composition than cow’s milk and more closely approximates the protein profile of mother’s milk than cow’s milk.
The main alpha casein (type S2) in goat milk has a different structure than the alpha casein that is predominant in cow’s milk (type S1).
The alpha-S1 casein in cow’s milk can provoke hypersensitivity reactions and causes a stronger curdling of the milk.
Due to the lower concentration of alpha-S1-casein in goat’s milk, under the influence of stomach acid, a lighter and more crumbly curd is formed compared to cow’s milk.
The protein chunks are smaller and less packed, so that digestive enzymes can do their work faster and better.
Goat’s milk is significantly less heavy on the stomach than cow’s milk.
Goat’s milk is therefore more suitable than cow’s milk for people with a weak or sensitive digestion (including small children).
Less common hypersensitivity to goat’s milk
Cow’s milk protein is one of the main food ingredients that cause food allergies and intolerance. A food protein is more likely to trigger a hypersensitivity reaction when it is digested slowly and incompletely. Fermentation and rotting of protein residues in the intestines irritate and damage the mucous membranes, causing protein fragments to enter the bloodstream and trigger a hypersensitivity reaction.
Infants and toddlers in particular react negatively to cow’s milk protein. Cow’s milk allergy or intolerance can manifest itself in poor food, not growing properly, diarrhea, tearfulness and irritability, poor sleep, eczema, inflammation of the ear and mucous membranes, runny nose, vomiting, colic, anemia, bronchitis and shortness of breath.
In adults, skin and respiratory complaints, stomach complaints and migraines can come to the fore. The experience of the natural dieticians shows that goat’s milk is often better tolerated and elicits fewer hypersensitivity reactions than cow’s milk. About 40% of people who cannot tolerate cow’s milk protein respond well to goat’s milk.
As cross-reactions between proteins that occur in both cow and goat milk can occur, caution is advised in case of an existing hypersensitivity to cow’s milk protein. Different proteins in cow’s milk can trigger a hypersensitivity reaction; alpha-S1-casein, beta-lactoglobulins, A1 beta-casein and (to a lesser extent) bovine serum albumin (BSA) and bovine immunoglobulins. The level of alpha-S1-casein in goat’s milk is much lower than in cow’s milk and A1 beta-casein, bovine serum albumin and bovine immunoglobulins are missing in goat’s milk. Beta-lactoglobulins are broken down better in goat’s milk than in cow’s milk.
The low content of alpha-S1-casein in goat’s milk is probably partly responsible for this.
The content of alpha-S1 casein in goat’s milk varies.
This is the possible explanation for the variable success of goat’s milk in people with (predisposition to) milk allergy or intolerance.
Through selection, European goats produce milk with more alpha-S1 casein than New Zealand goats because the milk here is mainly intended for cheese production.
Goat’s milk from New Zealand is probably the least allergenic.
Goat’s milk is not suitable for lactose intolerance.
Often hypersensitivity and allergy to cow’s milk protein is confused with milk sugar (lactose) intolerance. If lactose (milk sugar) is not broken down properly due to a lack of the enzyme lactase, similar complaints can occur. Lactose is then fermented in the colon, causing gastrointestinal complaints such as bloating, flatulence, diarrhea and stomach pain. Even then, the intestinal wall can be damaged, increasing the risk of cow’s milk protein allergy.
Lactose intolerance is rare in small children, once again in adults, especially in people of Asian, Hispanic and African descent. In that case, goat’s milk is usually not suitable, as goat’s milk contains almost as much lactose as cow’s milk.
Nevertheless, it is seen in practice that goat’s milk is better tolerated than cow’s milk by people with lactose intolerance, possibly due to the better digestibility of the milk.
Goat’s milk reduces the risk of diabetes For some time it has been suspected that the (early) introduction of cow’s milk leads to an increased risk of (autoimmune) diabetes in children. In several studies, a protein in cow’s milk, the A1 beta-casein, has emerged as a suspect. Early exposure to cow’s milk A1 beta-casein may alter the cells of the pancreatic islet cells of Langerhans (responsible for insulin production), making them more sensitive to factors or processes that later lead to the death of these cells and the development of these cells. type 1 diabetes./
The protein A1 beta-casein is said to promote not only type 1 diabetes, but also coronary heart disease and possibly schizophrenia and autism.
Such relationships have not been found with the other form of beta-casein found in milk, the A2 beta-casein. More research is needed to ascertain whether A1 beta-casein is indeed harmful; the results largely come from large-scale population studies in dozens of countries and several factors play a role in the aforementioned diseases. Goat’s milk contains only A2 beta-casein.
Compared to goats from Europe, New Zealand goats produce milk with the least (allergenic) alpha-1 casein.
The alpha-S1 casein content in New Zealand goat’s milk is 3% of the total protein content, in European goat’s milk this percentage is approximately 10% and in cow’s milk 45%. In addition, the fat globules in New Zealand goat’s milk are smaller than those in European goat’s milk.
Goat’s milk from New Zealand is therefore even more digestible.
NDN Comments Current studies show that goat’s milk has advantages over cow’s milk.
This suspicion has existed for years in Traditional Chinese Medicine.
According to Traditional Chinese Medicine (TCM), infections in small children often arise from an excess of difficult to digest and cooling products.
As a result, cold, wind and moisture effect children more strongly than adults.
Foods that have a strong cooling effect or are highly digestible, such as: citrus fruit, ice cream, raw vegetables and cow’s milk products.
Foods that have a warming effect include: carrot, pumpkin, fennel, anise and cinnamon.
So, now that winter is just around the corner, use easily digestible food with sufficient thermal heating effects.
If you would like to know more about cooling and warming food, see the overview in the book ‘Energieherstelplan’ published by Schors.
I still think oat milk with aloe vera is best. What do you think?
Scentses 
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